Menus for heart-healthy eating: Cut the fat and salt

Heart-healthy eating doesn't have to be difficult. Use these menus to get started on a heart-healthy diet.

By Mayo Clinic Staff

Do you want to adopt a heart-healthy diet, but aren't sure where to start? One way to begin is to create a daily meal plan that emphasizes vegetables, fruits and whole grains and limits high-fat foods (such as red meat, cheese and baked goods) and high-sodium foods (such as canned or processed foods).

Below are two days' worth of heart-healthy menus. Use them as examples of heart-healthy eating.

Day 1 menu

Breakfast

  • 1 cup cooked oatmeal, sprinkled with 1 tablespoon chopped walnuts and 1 teaspoon cinnamon
  • 1 banana
  • 1 cup skim milk

Lunch

  • 1 cup low-fat (1 percent or lower), plain yogurt with 1 teaspoon ground flaxseed
  • 1/2 cup peach halves, canned in juice
  • 5 Melba toast crackers
  • 1 cup raw broccoli and cauliflower
  • 2 tablespoons low-fat cream cheese, plain or vegetable flavor (as a spread for crackers or vegetable dip)
  • Sparkling water

Dinner

  • 4 ounces salmon
  • 1/2 cup green beans with 1 tablespoon toasted almonds
  • 2 cups mixed salad greens
  • 2 tablespoons low-fat salad dressing
  • 1 tablespoon sunflower seeds
  • 1 cup skim milk
  • 1 small orange

Snack

  • 1 cup skim milk
  • 9 animal crackers
Day 1 nutrient analysis
Calories 1,562
Total fat 45 g
Saturated fat 10 g
Monounsaturated fat 15 g
Polyunsaturated fat 16 g
Cholesterol 126 mg
Sodium 1,257 mg
Total carbohydrate 207 g
Dietary fiber 24 g
Protein 92 g
Jan. 31, 2018 See more In-depth